Tag / exercise

Can Physical Activity Change our Mood Through our Gut?

Gut Microbiota

The gut microbiota are microorganisms or bacteria that reside in our intestinal tract. Everyone has approximately 100 trillion microorganisms within their digestive system! Each person has a unique collection and assortment of these bacteria which are unique as our fingerprints. These gut bacteria play a fundamental role in shaping our metabolism, neuronal, and hormonal (endocrine) systems.

Microorganisms also impact our immune function and if dysfunctional, can contribute to problems such as obesity, diabetes, inflammatory bowel disease or depression. There are many research articles that show that the administration of certain strains of gut bacteria to rodents, results in decreased anxiety and depression

How to Live Heart Healthy

Your heart is a muscle and needs to be worked, just like your other muscles, to make it stronger. When it comes to heart health, prevention is key. 8 out of 10 cases of premature heart disease can be prevented through lifestyle behaviours. Exercise is one of the key factors of heart health, and as a physiotherapist this discussion comes up daily in my practice. We all know that exercise is good for us, but did you know that it can:

On Starting Something New: How to Embrace & Own Change

Change is stressful, especially when it’s unexpected change. But even planned, positive change can put you on your toes!

People have a general tendency to fear the unknown. Oftentimes, we’d rather stick with what we know because it’s familiar and, well, let’s face it, the familiar is comfortable. When we look into a future of unknowns it tends to feel largely out of our control, and this lack of control is what tends to make us feel stressed. So, when we think about starting something new, we might hesitate, make excuses, or save the change for “one day when…”

How is it, then, that you can stop procrastinating and actually make change happen?

Preventing Injuries for the Fall Sporting Season

Many fall sports will kick off in the next few weeks, so consider some of these pointers to decrease the risk of injury which will keep athletes out of rehab and on the field!

A study was conducted that evaluated the effectiveness of preventive strategies and drew conclusions on the best practice for injury prevention. This study reviewed 154 clinical papers and found that preseason conditioning and education were the best protective tactics to fight in-season injuries. 

Prevention is the Best Treatment for Osteoporosis

Grandparents in the Neighborhood

There are many things that affect your risk for osteoporosis, with the primary modifiable factors being smoking, drinking and a sedentary lifestyle. However, the following exercises can help prevent or limit the effects of osteopenia and osteoporosis:

Strength Training: By using resistance of some type, whether it be weights or bands, we strengthen the muscle and, most importantly for osteoporosis, we strengthen the bone where the muscle attaches. Many women, who are more at risk than men, avoid strength training but this type of exercise is crucial to building and maintaining bone mass and quality. It is key to strengthen the posterior chain (or muscles through the back portion of our body) to maintain good posture and prevent rounding of the upper back (“hunchback”, or kyphosis), which can lead to vertebral fractures for those with osteoporosis.

Healthy Gifts for the Holidays

presentsGift giving is one of my favorite things. Coming up with a special gift for people I care about means a great deal to me. I try and think about them as a person, the things that they love to do or want to do and that is how I base my creative thoughts. Maybe you are similar, or maybe you are a person who never knows what to get your friend or loved one. This year, think about their health as the primary focus. There are many great gift ideas that will let them know you’re thinking of them and will actually help them live happier and healthier.

Ontario Park Passes: Frontenac Park is in Kingston’s backyard and we often forget about it. There are many hikes of varying levels of difficulty to challenge you. A season’s pass to one of the local parks would be great gift for those who love to get outdoors and getaway from the hustle and bustle.

Shake it Loose!

einstein energyIn my world, energy is everything.

Energy and mass are interchangeable (E=mc2). We are energy. Everything is energy. We are connected to everything around us through energy. Energy is a dynamic force, constantly in motion. We are immersed in it, drawing in fresh energy from the divine around us, and releasing energetic waste as required.

What happens when energetic free-flow becomes obstructed? Similar to your physical waste mechanisms, energetic waste needs to be cleared, and where it isn’t, stagnation and sickness can result. Physical malfunction has underlying energetic blockages.

Dehydration and Electrolyte Drinks

electrolyte drinksDehydration is a serious problem, especially when talking about athletic performance.  Your body needs water in order to operate on the most basic of levels.  Without proper hydration your body can suffer mild to severe physiologic compromise.  Weight loss of 1-2% of your total body weight can signify dehydration and will show signs of decreased performance.  At a 3% loss you will start to experience heat cramps and a moderate to severe decrease in performance.  Anything over a 5% loss puts you at risk for heat stroke.  Dehydration actually occurs before the onset of thirst. Therefore, if you feel thirsty you are already dehydrated!  

Guest Article: Diabetes and Exercise

Andrea Myers, Co-Owner Compass Fitness

We all know that exercise and physical activity is a crucial part of a healthy long life. This couldn’t be more true than for people living with diabetes. As rates of type II diabetes continue to increase, physical activity continues to be a fundamental form of therapy for people who are diabetic and pre-diabetic.
Despite the increasing amount of evidence that shows the benefits of exercise, this form of prevention and treatment continues to be underused and priority is often given to medication and diet. Although a lack of knowledge of the benefits of exercise or lack of motivation contributes to this underuse, often a lack of clear guidelines is also an important factor. In this article we will discuss why exercise is so important for people living with diabetes as well as some guidelines on how to introduce exercise into your lifestyle and how to do so safely by making rewarding and long-term lifestyle changes.